Torch Calories with This 35-Minute HIIT Workout

With the vast amount of exercise tools and ever-evolving workout routines, it’s easy to find new and exciting ways to workout with traditional gym equipment.

I bet you are looking for a fresh new cardio workout, aren’t you? By applying HIIT (High Interval Intensity Training) to your workouts, you will definitely see more bang for your fitness buck!

Heart-Smart HIIT Workout

This 35 minute routine incorporates the treadmill, cycle bike, and elliptical. If limited equipment is available, simply split time between the machines. The order doesn’t matter, just as long as your workout gets done.

1. Treadmill

  • 30 Seconds of light/moderate jogging pace
  • 20 seconds of sprint pace (don’t overdue it!)
  • 15 seconds of holding a squat-sit position (feet straddling the outside of the belt)
  • Repeat until 10 minutes are up

2 minutes rest

2. Cycle Bike

Grab a pair of 2-10 pound (depending on ability level) dumbbells for this one! Set the cycle on to a difficulty you can maintain and start peddling!

  • 30 seconds of moderate pace cycling while doing alternating shoulder presses (keep your palms facing each other)
  • 30 seconds of light pace cycling while doing alternating hammer curls
  • 20 seconds of high intensity pace cycling while keeping dumbbells tucked into your body
  • Repeat until 10 minutes are up

2 minutes rest

3. Elliptical

  • 20 seconds of moderate difficulty while stretching your arms straight up
  • 20 seconds of moderate difficulty while bringing your arms down in a punching position, dropping your hips a few inches, and keeping your torso as still as possible
  • 30 seconds moderate difficulty backwards
  • 20 seconds HIGHEST difficulty as HARD AS YOU CAN!
  • Repeat until 10 minutes are up

When you’re done be sure to do a victory fist pump, wipe down your equipment, and say “Like a BOSS!” (or whatever it is you say).

Now go HIIT it up!


Let’s discuss!

What workout’s do you do on your favorite cardio machines? Share in the comments below!

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Josh is a massive weight loser. A journey that started when he was very young and battling depression, eating disorders, and bullies. His life’s mission is to always have an arm outstretched to those who are looking for a helping hand. He leads with the most important tools he has: heart and soul.